Progress update #12

Twelve weeks is a good point to do an in-depth review of my progress. My CGM's estimated HbA1c is now at 37 mmol/mol (5.5 %) which is well below the diagnostic threshold for prediabetes (42 mmol/mol) so I'm just waiting on the results of my next blood test to make my remission official. This week especially, has been a great improvement on the previous two weeks. I think my gym and fasting routines are starting to pay off now. Small tweaks to my diet have also helped.

Glucose levels are going in the right direction

After struggling with a plateau over the last 7-8 weeks, I've finally managed to get my 7-day average glucose below 5.7 mmol/L. Amazingly, I've got it down to 5.2 mmol/L. That's not just non-diabetic, that's within optimal range (around 4.5-5.4 mmol/L). I've been out a couple of times for food this week but generally I have been more in control of what I'm eating at home. I think reducing the amount of nuts and yoghurt in my breakfasts and lunches has helped. I've also started being strict with the amount of onion I use in cooking. Onions are surprisingly high in carbs. I've got to a point of really needling the macronutrient levels on everything I eat.

Macronutrient review

I lost some data when ChatGPT had an 'environment reset' so below is my average daily macros in grams based on the last 79 days which is a bit short of the full 12 weeks.

• Protein 97 (new target 120)
• Fat 98 (new target 90)
• Total Carbs 93 (new target 80)
• Net Carbs 76 (new target 60)
• Fibre 17 (new target 20)
• Alcohol Units 7.8 (new limit – maximum of 7 daily, equivalent to 50 per week)

Fasting

I've probably pushed it a bit too far this week by 'hypo-edging' (a term I think I've just invented and am trademarking) with my full day fast on Thursday. I went to bed at around 3.8 mmol/L and my alarm went off just after midnight when it reached 3.2 mmol/L. I had a couple of glucose tablets which bumped me back up a bit. I think a glass of milk might have been a better idea as that has kept my levels a bit higher for longer previously. I need to test this theory next time.

Alcohol

I'm making a point of making this a regular section because it's the one thing I'm struggling to reduce. I used to be addicted to ultra processed food (UPF) and Diet Coke in particular. I've managed to get past those with research and making small changes but alcohol is the one thing I still struggle to cut down significantly. Last week I managed to drop it down from a ridiculous 92 units on my 'party week' to 58, but that's still too high. Even though I'm reaching excellent glucose control levels, it's not just about diabetes, I need to cut this amount down for my general health. On a positive note, I managed just one pint of lager this week (my limit is two). I'm setting my target to a maximum of 50 alcohol units per week which is still high, but I'm focused on making one small change at once, as habit-forming is the key to making lasting changes. I've cut down my drinking from every day to every other day at this point so I think the next habit to train myself on is going to be having two dry days between drinking days. Alcohol causes dehydration and activates the polyol pathway - this is the body's way of making its own fructose, which causes type 2 diabetes.

Million step challenge

I've now passed the 800,000 steps mark and have averaged 12,955 daily steps this week. I was hoping to do a bit more, but as long as I reach another 50,000 by the end of next week, I'll still be well ahead of schedule. It's been a great thing for me to do, as I have found the walking has helped me lose a lot of weight and has been key to me lowering my insulin resistance. It helps to lower stored glycogen stores in the liver and muscles which gives the body more storage space for excess glucose without dumping it all into fat. Walking has also been a gateway for me to be able to do more intense exercise. I wouldn't be able to do cardio at the gym if I hadn't lost the weight and reduced the strain on my heart. Exercise makes you hungry, so I think it's best to address diet first, and then walking is an approachable way to start building fitness.

Gym

I've been doing about 30 minutes of weight training three times a week for six weeks now. Building muscle allows for greater glycogen storage, giving the body more room to stash excess glucose which helps to reduce insulin resistance. As I'm now in my 40s, I'm also conscious of natural muscle wastage which starts progressing from the age of 40. If you don't do something to maintain muscle mass as you get older, it will naturally reduce over time making it harder for the body to lower glucose levels.

I've also started doing 20 minutes cardio on the exercise bike for about four weeks now as part of my BDNF-boosting regime. This week I've managed to get up to 9km in 20 minutes which is a big improvement on the 6km I started at. My goal for next week is to maintain 9km per session. Running is probably a better cardio exercise but because I struggle with tendonitis from my walks, I find cycling allows me to do the cardio whilst giving my tendons a rest.

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